Lower Back Pain Relief Stretches

There are a lot of factors for lower back pain such as wrong posture, aging, lifestyle and etc. In today's article, we will discuss some simple lower back pain relief stretches that will help to reduce back pain. 

Building Strength and Reducing Pain with Stretching Exercises

Stretching does not require any strength, but you must exercise great caution. If you push a muscle too far, you could injure yourself. It’s also a good idea for you to check with your physician before starting your stretching routine.

You can stretch once or twice a day. However, it’s important for you to pay close attention to your body. Make sure you respect its limit.

Take your time while performing the stretches listed below. You should also monitor your breathing. Your breathing will let you know if you are going pushing yourself beyond your boundaries.

The Child’s Pose

This popular yoga pose does wonder for your spinal extensors, hamstrings, and gluteus maximus. The child’s pose also alleviates pain in your neck, shoulders, and spine.

Getting into the child’s pose is a great way to start your day. It stimulates the blood flow and it helps you relax.

The following steps can help you do the child’s pose:

1. Place your hands and knees on the ground. Slowly lean back until your hips are resting on your heels.
2. Slowly walk your hands forward while hinging at your hips.
3. Your belly should make direct contact with your thighs.
4. With your palms facing upward, extend your arms to your side. You can also extend your arms forward.
5. Take deep breaths while relaxing tensed muscles.
6. Stay in this posture for one minute.

Knee to Chest Stretch

What’s the benefit of doing the knee to chest stretch? It helps your entire body relax.

Here’s how you do the knee to chest stretch:

1. Carefully lie on your back. Your knees should be bent and your feet should be on the floor.
2. You can keep your left knee bent or extend it.
3. Bring your right knee to your chest. Clasp both hands on your shinbone or behind your thigh.
4. Extend your spine and keep your hips on the floor.
5. Take deep breaths, so you can release inner tension.
6. Stay in this posture for one to three minutes.
7. Repeat with the right leg.

Piriformis Stretch

The piriformis muscle lies deep within your buttocks. The piriformis stretch reduces tightness in your lower back and butt.

Follow these steps carefully:

1. Get on your back. Bend both knees while keeping your feet flat on the ground.
2. Position your right ankle near the base of your left thigh.
3. Place both hands behind your left thigh. Slowly pull your thigh to you. You should begin to feel a nice stretch. Once you do, hold this position for one to three minutes.
4. Repeat with the other leg.

Pelvic Tilt

Lower back pain resolves when you do the pelvic tilt. This stretch works on your abdominal muscles. Adding more strength to your abs will help alleviate the tightness and pain in your back. The pelvic stretch will also have a positive impact on your hamstrings and glutes.

Follow these steps to do a pelvic tilt correctly:

1. Lie on your back. Both knees should be bent, and the bottom of your feet should be touching the floor.
2. Stimulate your abs by flattening your back against the ground.
3. There’s no need for you to alter your breathing. Take normal breaths while holding this posture for up to ten seconds.
4. Let go and take several deep breaths. This will help you relax.
5. Perform one to three sets of three to five reps.

Image source:https://www.healthwise.org/

Seated Spinal Twist

You can work your glutes, hips, and back with this stretch. The seated spinal twist will stretch your abdominal muscles, neck, and shoulders. As an added benefit, your internal organs will be stimulated during the stretch.

The following steps will help you perform this stretch:

1. Place a cushion on the floor. Sit on the edge of the cushion and extend your legs.
2. Place your foot to the outside of your left thigh while bending your right knee.
3. Carefully bend your left leg. Place your foot close to your right thigh.
4. Lift your arms in the air. Your palms should face each other.
5. Slowly twist to your right side. Start at the bottom of your spine
6. Support your body with your right hand. Place it behind you.
7. Hug your right thigh with your left arm.
8. Stay in this posture for up to one minute.
9. After that, repeat the stretch on the other side.

To add more comfort, your bottom leg can remain straight during the stretch.

Sphinx Stretch

Out of many lower back pain relief stretches, this sphinx stretch can be considered as the easiest one.

This stretch allows you to relax while being active. It’s a little challenging, but it offers great results for your chest, buttocks, and spine.

Here’s how you can do a sphinx stretch:

1. Get on the floor and lie on your stomach.
2. Place your elbows beneath your shoulders. Your palms should face the ceiling while your arms are extended.
3. Get your buttocks, thighs, and lower back involved in the stretch while lifting your head and chest.
4. Maintain proper form by keeping your abdominals and lower back in place. Take slow and deep breaths.
5. Push your entire pelvis towards the floor.
6. Look straight ahead or close your eyes.
7. Hold this posture for one to three minutes.

Cat-Cow Stretch

Lower back pain relief stretches such as cat-cow is the most popular. This stretch covers all the bases. It stretches your neck, shoulders, and chest. It also stimulates your spine.

Here’s how to do the cat-cow stretch:

1. Get on your hands and knees.
2. Now it’s time for you to place a small amount of pressure into your hands and feet. Inhale and lookup. Allow air to fill your belly.
3. Release the air in your belly and tuck your chin into your chest. Arch your spine upwards. Make certain you move with every breath.
4. Repeat this movement for one to two minutes.

Take it easy and try to keep your breathing in a normal condition. There is no need to breathe in and out in any particular order. All you need to do is try to relax and breathe as normal.

Final Thoughts